A longer metcon to send you off into the weekend. Push presses and front squats should be the same weight – it should be doable in one or two sets for the push presses. For box jump overs, the standard is to get to the other side – not required to reach extension on top...Read More
“Crossfit is about community and Coach Vin practices what he preaches. There isn’t a day that goes by that I don’t laugh while at CrossFit Conshohocken. Great community and motivating environment. Leave everything at the door, smile and enjoy yourself, any amount of work you get done is positive at Conshohocken. Thanks for an awesome...Read More
The alternating EMOM has 3 components: unbroken snatches; 10 toes-to-bar; and 15 skater strides. For snatches, find a weight you can do unbroken while warming up. Toes-to-bar can be scaled range of motion or V-ups. Rx skater strides will be one mat width. The metcon is sprint repeats with about 2 minutes rest. This will...Read More
Matt S. has always been pretty active since he was a kid. He grew up playing baseball, hockey, football, basketball, soccer and golf – organized or around the neighborhood. After junior year of high school Matt could no longer rely on his towering height (5’4”) and imposing frame (120lbs) to dominate organized sports. Instead, he...Read More
Strength is an alternating EMOM of handstand push-ups and high box jumps. These should be high enough that you need to do single, explosive box jumps, not rebounding. For instance, 36/30″ might be a goal of yours. Use the same height for all sets. The metcon looks like strength, but you will definitely be breathing...Read More
For the strength complex, the clean and hang clean may be received in any position – full or power clean. Technically, you should be able to do more weight with a full clean vs. a power clean, so if this is not the case, there are probably technical deficiences to work on. For “Elizabeth,” power...Read More
When is the last time you tested your baseline? Well today you get the chance. Except since you’re more fit than the first day you walked in here, you’ll do it at least twice. With a running clock (and possibly heats), do the baseline workout. Rest exactly 5 minutes and repeat. If you are fast...Read More
For strength, find a 1RM overhead squat from the racks. Then, partner up and do the following triplet. One person performs 10 OHS, 10 pull-ups, and 10 box jumps, then their partner goes. Alternate in this fashion for as many rounds as you can in 14 minutes. OHS should be light – move almost as...Read More
This workout starts with a 1k row. You will get off the rower and immediately begin KB swings and wall balls. During this couplet, do 5 burpees every minute on the minute. If it takes you longer than 30 seconds to perform the burpees, scale to 3 burpees EMOM. For total time: 1k row then,...Read More
